Leave Back Pain Behind
MHealthy and the Department of Physical Medicine & Rehabilitation-Spine Program have created this back care guide for people who are in the early weeks of low back pain, whether it’s the first time or has happened before.
Nearly everyone experiences back pain at some point. The good news is that it’s usually not serious, and there are many simple things you can do to feel better.
We encourage you to go through this guide to understand the causes of back pain, risk factors, and how to care for your back.
150 Minutes
Most healthy adults need 2 hours and 30 minutes (150 minutes) of moderate intensity aerobic activity each week to get the most health benefits.
It’s up to you
You don’t have to take back pain lying down! You can choose to stay active and make yourself more comfortable while your back heals. Focus on what you can do instead of letting back pain just happen to you.in just happen to you.
Will back pain return?
In most people, it’s not unusual to have another episode of back pain within a year. Use the strategies you’ve learned to get it under control. If there is a next time, you’ll know what to expect and what to do. As always, see your doctor if your pain doesn’t improve.
And remember:
- Back pain is very common, and can hurt a lot. But it’s usually not anything serious.
- Bed rest is only okay for a day or two at most. People get better faster by staying active at home and at work.
- X-Rays, MRIs, and CT scans are rarely needed. Neither is surgery. The problem often goes away on its own after a few days of light activity.
- Most people with low back pain recover fully within six weeks.
We hope that you find this information useful, and that you learn ways to manage low back pain.
Stay Positive
“The way you think about pain can shape how you experience it. If you feel afraid, this can makeyour muscles tense up, adding to your pain. When this fear keeps you from moving, your body gets weaker, you feel stressed, and the whole cycle starts over again. Fear of making things worse is typically the biggest hurdle to doing what’s best for your back. Instead, try relaxation techniques and gentle exercises to help ease pain.” —Andrew Marsh, PT, Cert. MDT, Physical Therapist, U-M Spine Program